Keto Chicken Nuggets
Keto Chicken Nuggets are the perfect family-friendly lunch, dinner, appetizer, or party snack! They are crispy, juicy, and only take 20 minutes to make. These low-carb chicken nuggets are also grain-free and gluten-free!
Servings: 4 Servings
Calories: 308kcal
Ingredients
- 1 lb. ground chicken
- 1 tsp salt
- 1/2 tsp garlic powder
- 1/2 tsp cayenne
- 1/4 cup grated Parmesan cheese
- 2 eggs divided
- 2 tbsp whey protein isolate
- 1 1/2 cup pork rinds crushed
Instructions
- Preheat your oven to 375°F and line a baking sheet with foil and fit it with a wire rack. (See notes below if you don't have a wire rack.)
- In a large bowl, mix together the ground chicken, salt, garlic powder, cayenne, parmesan, and 1 egg.
- Scoop out about 1 tablespoon of the mixture and form into a nugget shape. Place it on a large plate and repeat. You should get around 24 nuggets.
- In a separate bowl, mix together mix together the remaining egg and the whey protein isolate.
- In another medium-sized shallow dish, add the crushed pork rinds.
- One at a time, dip the nuggets into the egg mixture and then dredge in the pork rinds to coat the nuggets fully.
- Place the nuggets onto the wire rack in a single layer and bake for 13-15 minutes, until the inside temperature reaches 165°F.
Notes
- Crush your pork rinds. Crush them by hand (keep them in the bag and use a rolling pin to smash them) or by food processor. Also, opt for the plain flavor and read the nutrition facts before you buy them to make sure there is no added sugar.
- Prepare your baking sheet. Line your baking sheet with foil (for easy clean up) and fit it with a wire rack. Using a wire rack ensure all sides of the nuggets are cooked evenly. If you don't have a wire rack, flip the nuggets halfway during the baking time. Make sure to lightly grease the wire rack or foil before adding the nuggets to they don't stick.
- Can omit the whey protein. If you don't have whey protein isolate, you can omit it from the recipe.
Nutrition
Calories: 308kcal | Carbohydrates: 2g | Protein: 37g | Fat: 17g | Saturated Fat: 6g | Cholesterol: 207mg | Sodium: 980mg | Potassium: 643mg | Fiber: 1g | Sugar: 1g | Vitamin A: 296IU | Calcium: 114mg | Iron: 2mg